Programme Type: 10 Week Rugby Pre-Season …

1 Your Australasian Fitness Resource Programme Type: 10 week Rugby Pre-Season Programme Training Level: Advanced This Programme is designed for those with an advanced level of strength and fitness training experience. Introduction Welcome to fitness programmes. We hope you find the 10 week training Programme range useful in assisting you in achieving your health and fitness or sporting goals. If you have any questions about any of the details in any of our programmes then please contact us on Please note: All exercise programmes are to be used as a guideline only and it is recommended that any training should not be commenced without first receiving the correct instruction from a qualified professional.

2 All of training programmes are utilised completely at your own risk. You should discontinue training immediately if you feel faint, dizzy or experience pain during your workout. If you are not used to the volume or intensity of any of the programmes you should look to work up to the required training levels over a number of weeks. When using heavy weights or training to fatigue you should always exercise with a spotter . A Spotter is someone who can assist with the weight you should you require it during the latter repetitions.

3 Programme Explained: This Programme is designed to increase your aerobic capacity (endurance) and base strength while maintaining / developing speed. The Programme is designed for completion during the Pre-Season build up phase prior to the commencement of your Rugby season. Terms Explained: The following terms and keys are used in this and other programmes. You may wish to familiarise yourself with these terms before proceeding. Reps: Repetitions. The number of times you are to complete the described exercise within each set.

4 Sets: Are made up of a number / group of repetitions. Intensity: How hard you are looking to push yourself during a certain exercise. Rest Between Sets: The amount of recovery time you are aiming to have between every group of exercises you complete. Rest Between Reps: The amount of recovery time you are aiming to have between each repetition. Only applicable to fitness / aerobic training. Programme Type: 10 week Rugby Pre-Season Programme Phase 1: 6 weeks Monday Am Weight Training Programme Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Bench Press 8-12 3 90 seconds Incline Bench Press 8-12 3 90 seconds Lat Pulldown 8-12 3 90 seconds Bent Over Row 8-12 3 90 seconds Triceps Kickback 8-12 3 90 seconds Swiss Ball Sit Ups 15+ 3 90 seconds Bridging 1 minute 2 2 minutes Warm Down Treadmill: 10 minutes easy Stretches.

5 Chest, triceps, shoulder, back, quadriceps, hamstrings, calves. Pm Speed Training Warm Up 5 minutes easy jogging. Speed Drills: High knees 2 x 20m, butt kicks 2 x 20m, high skips 2 x 20m, ladder runs 2 x 20m Exercise Reps Sets Rest Between Sets 40m straight sprints 3 1 3 minutes 40m change direction sprints 3 1 3 minutes Warm Down 5 minutes easy jog Stretches: Quadriceps, hamstrings, calves, gluteals. Tuesday Am Rest Pm 30 minute run 5 minutes easy jog 20 minute steady 5 minute easy jog Wednesday Am Weight Training Programme Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Shoulder Press 8-12 3 90 seconds Lateral DB Raise 8-12 3 90 seconds DB Biceps Curl 8-12 3 90 seconds Barbell Squats 8-12 3 90 seconds Multi Directional Lunges 8-12 3 90 seconds Calf Raises 8-12 3 90 seconds Warm Down Cycle: 10 minutes easy Stretches.

6 Chest, triceps, shoulder, back, quadriceps, hamstrings, calves. Pm Rest Thursday Am Medium Interval Session Warm Up 10 minutes jogging. Exercise Reps Intensity Rest Between Reps Sets Full field shuttles (200m) 10 90% 200m jogging recovery 1 Warm Down 10 minutes easy jogging recovery. Stretching: Quadriceps, hamstrings, calves, gluteals. Pm Rest Friday Am Weight Training Programme Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Bench Press 8-12 2 90 seconds Lat Pulldown 8-12 2 90 seconds Triceps Kickback 8-12 2 90 seconds Dumbbell Shoulder Press 8-12 2 90 seconds DB Biceps Curl 8-12 2 90 seconds Barbell Squats 8-12 2 90 seconds Multi Directional Lunges 8-12 2 90 seconds Calf Raises 8-12 2 90 seconds Swiss Ball Sit Ups 15+ 2 90 seconds Warm Down Cycle: 10 minutes easy Stretches.

7 Chest, triceps, biceps, shoulders, back, quadriceps, hamstrings, calves. Pm Rest Saturday Am Rest Pm Rugby Specific Circuit (Example Only) Warm Up 5 minutes easy jog, stretching. Session Exercise Rest Between Exercises Short shuttles runs 5 x goal line to 22. None Tackle bag lifts 10 x overhead lifts. 30 seconds Tackle bag shuttles 5 x goal line to 22 shuttles. 1 minute Press Ups x 20 None Sit Ups x 20 None Zig Zag cone sprints 40 metres x 5 30 seconds One on one scrummaging - 30 seconds x 5 15 seconds Shuttle runs 5 x goal line to halfway shuttles None Down and ups x 20 30 seconds Burpees x 10 Finished Repeat circuit Warm Down 5 minutes easy jogging.

8 Stretching. Sunday Am Rest Pm Rest Programme Type: 10 week Rugby Pre-Season Programme Phase 2: 4 weeks Monday Am Weight Training Programme Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Bench Press 8-12 3 90 seconds Incline Bench Press 8-12 3 90 seconds Lat Pulldown 8-12 3 90 seconds Bent Over Row 8-12 3 90 seconds Triceps Kickback 8-12 3 90 seconds Swiss Ball Sit Ups 15+ 3 90 seconds Bridging 1 minute 2 2 minutes Warm Down Treadmill: 10 minutes easy Stretches: Chest, triceps, shoulder, back, quadriceps, hamstrings, calves.

9 Pm Speed Training Warm Up 5 minutes easy jogging. Speed Drills: High knees 2 x 20m, butt kicks 2 x 20m, high skips 2 x 20m, ladder runs 2 x 20m Exercise Reps Sets Rest Between Sets 40m straight sprints 3 1 3 minutes 40m change direction sprints 3 1 3 minutes Warm Down 5 minutes easy jog Stretches: Quadriceps, hamstrings, calves, gluteals. Tuesday Am Rest Pm 30 minute run 5 minutes easy jog 20 minute steady 5 minute easy jog Wednesday Am Weight Training Programme Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Dumbbell Shoulder Press 8-12 3 90 seconds Lateral DB Raise 8-12 3 90 seconds DB Biceps Curl 8-12 3 90 seconds Barbell Squats 8-12 3 90 seconds Multi Directional Lunges 8-12 3 90 seconds Calf Raises 8-12 3 90 seconds Warm Down Cycle: 10 minutes easy Stretches.

10 Chest, triceps, shoulder, back, quadriceps, hamstrings, calves. Pm Rest Thursday Am Short Interval Session Warm Up 10 minutes jogging. Exercise Reps Intensity Rest Between Reps Sets 22 to Goal line shuttles (50m) 10 90-95% 50m jogging recovery 4 Warm Down 10 minutes easy jogging recovery. Stretching: Quadriceps, hamstrings, calves, gluteals. Pm Rest Friday Am Weight Training Programme Focus: Power Training Session Warm Up Rower: 10 minutes easy Exercise Reps Sets Rest Between Sets Barbell Bench Press 2-4 3 3-4 minutes Barbell Squats 2-4 3 3-4 minutes Lat Pulldown 2-4 3 3-4 minutes Calf Raises 2-4 2 3-4 minutes Medicine Ball Sit Ups (& throw) 15+ 2 2 minutes Warm Down Cycle: 10 minutes easy Stretches: Chest, triceps, biceps, shoulders, back, quadriceps, hamstrings, calves.